A work-day diet

The trend towards workers gulping their breakfast at their desks does not only mean that they start real work later, but they also put themselves at risk of health problems caused by a bad diet.

Expert nutritionist Salma Khan explains why a café latte and Danish pastry are not the best breakfast options and suggests healthy alternatives.

Also, how do you have a healthy working lunch and meet-ups after the day's work is done?

Stay on an even keel

Irregular and unhealthy eating can mean your blood sugar levels jump around, affecting how you feel throughout the working day.

In order to help prevent this roller coaster effect, you should try to eat every three to four hours by having three meals and two to three snacks a day.

In addition, choose to eat unrefined carbohydrates (eg wholemeal bread, brown rice and vegetables) combined with adequate protein at each meal and snack time to slow the release of glucose into the bloodstream.

Don't skip breakfast

Breakfast has often been described as the most important meal of the day.

In fact, skipping breakfast may result in low energy levels and consequently decreased work productivity, as well as a lack of alertness.

Interestingly, some studies suggest that eating breakfast regularly may lead to improved mood and better memory.

So what to choose? Having a coffee with a croissant is not the best way to start the day because these food items may upset your blood glucose balance.

A rapid rise is usually followed by a sudden slump, which may result in a range of symptoms including fatigue, poor concentration, irritability and cravings for a sugar fix.

Stimulants, such as tea and coffee (as well as cigarettes), may also disturb blood glucose balance, and affect both energy and weight control.

If you're a tea or coffee drinker: try opting for rooibos tea instead, also known as redbush tea, which is naturally caffeine free. Or try green tea, which contains lower amounts of caffeine and is high in antioxidants.

A good breakfast choice is a bowl of porridge with milk of your choice (eg cow's, almond or coconut milk), with two tablespoons of ground almonds and a small handful of blueberries.

Or how about a two-egg omelette or two poached eggs on one to two wholemeal granary or rye slices of toast, with a handful of cooked chopped mushrooms.

If you're not a breakfast person, try to gradually get into the habit of having breakfast.

Start your day with a smoothie made with whey protein powder or a tablespoon of ground nuts and seeds, a handful of mixed berries, one or two tablespoons of yoghurt and some water or milk to get the consistency right – a convenient breakfast option that can be taken to work.

Lunch time

Bolting down a sandwich, panini or a bowl of soup while reading your email could result in poor digestion and consequently poor absorption of nutrients.

Instead opt for a healthy homemade lunch, for example a wholemeal tuna and salad sandwich or a rice salad prepared with brown rice, vegetables and meat or legumes.

Or you can try wholemeal noodles with vegetables and a protein source, such as meat or beans.

Bringing your own homemade healthy lunch to work also means you can control ingredients and portion size.

To keep food fresh, store in the office refrigerator or with an ice pack in an insulated lunch bag.

Where you eat may be just as important as what you eat – several studies suggest that desktop dining is associated with increased risk of indigestion and weight gain, as well as overeating.

So, turn off your computer during lunch and focus on your food.

If you can, take your food to a different environment, such as the lunch room or outside if it's a nice day.

Preparing a homemade lunch could save time going to a restaurant, so take advantage of the extra minutes.

A short walk and some fresh air can help you feel invigorated and better able to focus on work.

After work snacks

Having lunch at one o'clock and then dinner at seven o'clock is a long stretch to go without eating, which could lead to bingeing on a heavy evening meal.

Instead, opt to have a snack in between, such as a tablespoon of hummus with a handful of carrot, cucumber or celery sticks.

Alternatively, go for two oat cakes with one teaspoon of hummus or peanut butter on each cake.

If you're really pressed for time, how about a snack bar with a protein to carbohydrate ratio of 1:4 or less to keep blood glucose levels even and prevent reaching for an unhealthy sugar fix.

Whether you're meeting for an appetizer or a meal after work, you can choose to eat healthily.

Avoid deep fried or creamy foods and say no to nibbles before your food arrives. Instead opt for grilled and poached alternatives with a salad or vegetable stir fry.

A healthy desk: five tips to keep your workspace fun and healthy

Stay hydrated: thirst may be misinterpreted for hunger, so keeping bottles of water on your desk could help prevent overeating and improve concentration.

Keep things clean: interestingly, research suggests that the average desktop may have more bacteria than the average kitchen table and shockingly the toilet seat. So keep hand sanitizers and antibacterial wipes at your desk.

Healthy nibbles: keep your desk stocked up with healthy snacks, such as fruit, healthy snack bars, herbal teas, unsalted nuts and seeds. Perhaps invest in a USB cup warmer or a USB mini fridge, which could store a few mini tubs of humus and a portion of vegetable sticks.

Supplements: if you take supplements, keep a pill box at your desk to remind you to take your daily dose.

Stay calm: to help prevent stress eating, keep a stress ball nearby – perhaps one that is designed to look like a fruit, such as an apple to remind you to eat healthily.

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